5 Tips to Get Motivated to Work Out

Your training schedule doesn’t only present challenges on a physical level. Very often we find ourselves lacking motivation to even start a workout.

Here are a few tips to help you kickstart your motivation:

1. Find the Right Training Plan

When you look at your training plan, do you feel like you’ll never manage? Try to focus on the first few days of your plan and slowly work your way forward. This way, you won’t be put off by the training sessions waiting for you later on. 

The stronger you get, the easier the workouts will be. Change takes time — be patient!

Be honest with yourself

Find a training plan that suits you; don’t pick a plan you wish you could follow. Your plan has to match your fitness level so you can pursue a goal that you can actually reach. Realistically estimating your fitness level might make your goal seem farther away, but it will have a positive influence on your progress and prevent you from getting discouraged. Take the quiz to find out which training plan is perfect for you.

 2. Define Your Goal

One thing is clear: you need a goal.
Goals motivate you to keep at it and stay focused. Your goal can be a 5K race or even your first marathon. Personal goals might also be to improve your general fitness or to look good for your next beach holiday.

Let your head do the work

Before you begin your workout, start thinking about how you’re going to feel afterwards: you have pushed yourself and strengthened your body. Be proud! And on top of that, you successfully completed another training session! New training incentives energize you. If you keep pursuing your goal, you’ll see results much quicker.

3. Spice up Your Training

Sometimes you might just be bored with your workouts. New incentives and challenges can help you to get back on track. Try combining your workout with a run or a climbing trip with friends. Swapping your usual training venue for something new can spice things up a little. You can plan a bodyweight training session at home, in the park, or at the beach in the sun. Wherever you are — let the world be your gym! Try it!

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If you’re focusing on cardio and you enjoy running, try mixing up your running speeds in a Fartlek. Or choose a different route. A new area will take your mind off the running and you’ll learn more about your neighborhood. Your run might also just be a warm-up for your actual workout. That way, you’re already wearing the right outfit.

Our tip:

Push yourself by making a date to train with friends or sign up for a race. It’s harder to cancel  something that you’ve put in your schedule. Talk to the people around you about your plans. This way you’ll put a bit of pressure on yourself to keep going. And you may even motivate your friends to work out with you! 

4. Be Wild and try Different Exercises

Sometimes an exercise might pop up in your training plan that doesn’t feel so great for your body at the moment. Choose a different exercise that you can complete without a struggle. Ideally it should work the same muscle groups, because the order and content of a training plan has a concept behind it. For example, you can exchange High Knees for an easy run on the beach, do push-ups against the wall or on your knees. How-to videos in the Results app will tell you which exercises are good for which muscles.

Don’t worry:

Every day is different and so is every workout. Choosing an easier version of an exercise demonstrates personal strength — and that you are not a quitter. Allow yourself to choose the easier path once in a while.

5. Don’t let Breaks Get you Down

You had to take a break for a while and you’re ready to continue your fitness program? Don’t start right where you left off. Give your body some time to catch up to the level you were at before the break. Start at an easier point in the training plan and work your way up again. Remember: long-term success doesn’t happen overnight.

Check the facts: Reasons for breaks

There can be a number of reasons to take a break in training. The most common are scheduling and health issues. One reason we often forget is overtraining, caused by being overly ambitious. It’s not good for your body and impedes your success. Your muscles need time to recover so they can grow and benefit from the strain of working out. Listen to your body!

Check out how Runtastic users get motivated to workout:


Tom Koscher As a personal trainer and running coach, Tom loves to inspire and challenge others with creative workout ideas. He simply cannot resist fitness challenges. Tom's motto is: why walk when you can run? View all posts by Tom Koscher »